Topped with an oaty, fragrant crumb and paired with seasonal veggie sides, this is arguably the best way to serve any main dish yet alone fresh local fish!
Packed with Omega-3, B & D vitamins and a complete amino acid profile fatty fish like trout is a simple way to consume an array of bioavalibale micronutrients. The veggies and oats bring a burst of fibre, carbohydrate and phytonutrients.
Eating seasonal veg where possible not only helps reduce the cost of your basket, but supports a more sustainable farming practises. But of course, if you can’t access fresh, seasonal produce their frozen counterparts are equally as tasty!
GRILLED SEA TROUT WITH A FRAGRANT HERB CRUST
For the fish:
- Sea trout from Falkland Islands Fish Company [*gifted*]
- 30g stale bread (equivalent to the crust end of a loaf)
- 100g porridge oats
- Juice & zest of 1/2 lemon
- 1 fresh chilli
- 2-3 tbsp olive oil
- 1 tbsp fresh parsley
- Salt and pepper
- 2 cloves garlic
- Knob of butter
For the sides:
- 4-5 sweet potatoes
- Shallots, roughly chopped
- Mixed peppers, roughly chopped
- Chard or spinach or greens, roughly torn up
- Fresh garlic, chilli, parsley, lemon
🔄 If you can’t find fresh veggies or herbs, frozen veg is a great substitute and puréed/dried herbs are just as wonderful.
- Wrap up the trout in an old but clean tea towel to dry off the skin before cooking.
- Prepare the crumb by blending together bread, oats, lemon zest, chilli, parsley, salt and pepper into rough breadcrumbs. Slowly add in the lemon juice and olive oil to bring the mixture together slightly. Leave to one side.
- Prepare the sweet potato by washing and cutting into 1cm cubes. Par boil them in slightly salted water for 3-5 minutes.
- Place a large baking tray with a splash of oil in the oven to preheat at gas mark 6.
- Drain the sweet potatoes before carefully adding them to the hot baking tray. Season with parsley, salt and pepper. Bake for 30 minutes, turning regularly until slightly crispy.
- Whilst the potatoes are baking, it’s time to prep the other sides and fish.
- Add a splash of olive oil to a large pan, before adding in the shallots and peppers. Cook for around 5 minutes to slightly soften the veg. Season with chilli and salt. Transfer to an oven proof dish and leave in the bottom of the oven for 10-15 minutes as you prep the fish.
- In a large pan, melt a knob of butter with a tiny splash of oil. Remove the trout from the tea towel, and only when the oil is super hot, add the fish skin down to the pan. Sear the skin for 2-3 minutes until nice and crispy.
- Remove the trout from the pan and turn it skin side down onto a grill pan. Carefully spoon the crumb mix to the top of the fish (opposite side to skin) and slightly press down. Cook under a low heat grill for around 5 minutes until the crumb is golden and fish is cooked.
- Thinly slice the garlic before adding to a splash of oil in a large pan. Over a low/medium heat, add the chard. Cook for 5 minutes until slightly wilted. Remove from the heat and drizzle in lemon juice before serving.
- Serve it all up together with another fresh wedge of lemon and a sprinkle of chilli